Omega-3 fatty acids play an essential role in heart, brain, and immune health, yet the body can’t produce them naturally. Found in both seafood and plant foods, these healthy fats are easy to include in your diet.
Salmon
Salmon is one of the best sources of omega-3s, particularly DHA and EPA, which help maintain heart and brain health. It’s also rich in protein, vitamin D, and selenium. Wild-caught or responsibly farmed salmon can be baked or grilled. BBC compiled a helpful guide on what omega 3 is.
Sardines
Sardines are packed with omega-3 fats and calcium, especially when eaten with their soft bones. They also provide vitamin D for strong bones.
Walnuts
Walnuts provide ALA omega-3s, healthy fats, and antioxidants. Add them to salads or baking, or enjoy them as a snack.
Mackerel
Mackerel offers a high dose of omega-3s, vitamin D, and vitamin B12. It is perfectly grilled, smoked, or baked. Opt for Atlantic or North Sea mackerel as these varieties are both low in mercury and sustainably sourced.
Chia Seeds
Chia seeds are a top plant-based source of ALA omega-3s, fibre, and antioxidants. Add them to porridge, smoothies, or yoghurt for a simple daily boost. Those following a vegan diet can also consider omega 3 vegan supplements like those offered by https://www.vitortho.co.uk/supplements/categories/a-z-all-supplements/vegan-omega-3/.
Trout
Trout is a freshwater fish high in omega-3s, vitamin D, and selenium. UK-farmed trout is sustainable and easy to prepare. It can be pan-fried or served with vegetables.
Including both fish and plant-based sources helps maintain a healthy balance of omega-3s in your diet.